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Monday: Dec 4, 2017

December 4, 2017

- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row 

10 Band Pull Aparts

:30 Second HS Holds

2 Rounds

 

- Olympic Lifting

 

-- Snatch Warm Up

 

With a Barbell

3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

-Snatch 

For Time 

14 Squat Snatches @ 95/65

12 Squat Snatches @ 135/95

10 Squat Snatches @ 155/105

8 Squat Snatches @ 185/115

6 Squat Snatches @ 205/125

 

- Back Squat: 

3,2,1,1 Build each Set

 

Gymnastics Work - 

10 Cals Bike 

9 Toes to bar 

5 Rounds not for time 

 

Workout

 

Assault Bike

 

14/10 Cals AFAP Rest 2:00 x 5

 

Rest 5 minutes 

 

16/12 Cals AFAP Rest 2:10 x 5


 

 

 

 

 

 

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